Spider Curl

Differentiation: Mechanics

This variation of a Preacher curl is unique. Here is how: the machine's pad holds your elbows in place. Keeping your elbows stationary isolates your biceps. Spider curls are different from normal preacher curls because they involve an angle that limits your ability to cheat by using momentum to move the bar. This angle is created by leaning against the machine on the side opposite of the seat. This position places your biceps in a nearly vertical angle. You also use an EZ bar. The EZ bar engages and develops the short head of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a preacher curl bench.

2) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.

3) Set the EZ-curl bar on the bench's seat - not the bar holder.

4) Adjust the height of the bench's pad, so the top edge of the pad is the height of your underarms.

5) Stand in the middle of the bar holder's arms on the side opposite of the seat, facing the top edge of the arm pad.

6) Rest your chest against the pad.

7) Allow your arms to hang downward.

8) Your armpits should be pressed against the edge of the pad.

9) Reach down and grasp the bar with your hands shoulder-width apart - with your palms facing up.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the bar upward toward your shoulders.

3) ...until the bar reaches shoulder level.

4) When you reach shoulder level and full contraction, hold this position for a count of one second.

5) Inhale while slowly allowing the bar to the starting position using a slow and controlled movement.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.

Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the bar, you will limit the effectiveness that this exercise has on your biceps.

Keep your feet flat on the floor (Your heels may come off the floor to stabilize the body and initially grasp the bar).

Squeeze your biceps during the movement and at the top of the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

No video has been published yet.

Nobody appears in the video.

Tip

Remember to always have control of the barbell.

Comments